For both movements, focus on relaxing the deltoids and pulling more from the upper back. Shoulders should be pulled back and downKeep a fixed elbow angle (almost fully open for flies and fully extended for raises)

Muscle up- the goal here is to accumulate as many MU as possible over the course of the 6 rounds, WITHOUT ever failing a rep. For example, if you can do 10 Muscle ups, a good plan would be to do 5 reps, then 2-3 reps after a very quick break.

Immediately transition from one moment to the next, there's no extra allotted transition time.

List your total reps of each movement.

Be sure to add 20 pounds after each round of deadlifts and start with the bike at zero calories each round.